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Stuffing-Crusted Fish

Healthy Fact of the Day

This Stuffing-Crusted Fish offers a good balance of protein and nutrients. White fish is low in calories and high in protein, while also providing omega-3 fatty acids and vitamin B12. To make it healthier, consider using whole grain stuffing mix for added fiber and nutrients. You can reduce the amount of butter and mayonnaise or substitute with Greek yogurt for a lighter option. Adding more fresh herbs increases antioxidant content. The capers in the sauce provide beneficial compounds and add flavor without many calories. For an even healthier meal, serve with roasted vegetables or a large salad. While the breading adds carbohydrates, this dish can be part of a balanced diet when portion sizes are monitored.

Ingredients

 

  • 4 white fish fillets (cod, halibut, or haddock)
  • 2 cups seasoned stuffing mix, crushed
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp fresh thyme leaves
  • 2 cloves garlic, minced
  • 2 tbsp Dijon mustard
  • 1 large egg
  • 2 tbsp mayonnaise
  • 2 tbsp butter, melted
  • 1 lemon, zested and cut into wedges
  • Salt and black pepper to taste
  • Olive oil cooking spray

For the sauce:

  • 1/4 cup mayonnaise
  • 1 tbsp lemon juice
  • 1 tsp capers, chopped
  • 1 tbsp fresh dill, chopped

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

  2. Pat fish fillets dry with paper towels and season with salt and pepper.

  3. In a shallow dish, mix crushed stuffing mix with parsley, thyme, and lemon zest.

  4. In another dish, whisk together egg, Dijon mustard, and mayonnaise.

  5. Dip each fillet in the egg mixture, then coat with stuffing mixture.

  6. Place crusted fillets on prepared baking sheet.

  7. Drizzle each fillet with melted butter.

  8. Spray lightly with cooking spray for extra crispiness.

  9. Bake for 15-20 minutes until fish is cooked through and crust is golden.

  10. Meanwhile, mix sauce ingredients in a small bowl.

  11. Serve fish hot with lemon wedges and sauce on the side.

Cut into this Stuffing-Crusted Fish and delight in the contrast between the crispy, herb-infused crust and the tender, flaky fish beneath! Each bite delivers the comfort of traditional stuffing paired with the clean, fresh flavors of perfectly cooked fish. Whether you’re looking to jazz up your weeknight dinner routine or trying to entice picky eaters to enjoy seafood, this creative twist on fish transforms a simple fillet into something special. So heat up that oven, crush those stuffing cubes, and get ready to discover your new favorite way to serve fish!

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